Beginner's Guide Snack Archives - The Beet https://cms.thebeet.com/tags/beginners-guide-snack/ Your down-to-earth guide to a plant-based life. Wed, 31 Aug 2022 14:48:46 +0000 en-US hourly 1 https://wordpress.org/?v=6.6.1 The Best Salty and Crunchy Kale Chips https://thebeet.com/the-best-salty-and-crunchy-kale-chips/ Sun, 03 May 2020 22:13:19 +0000 http://thebeet.com/?p=23384 Ever tried making your own kale chips, and they turned out too soggy? Or, maybe they burned to a crisp? Been there, done that. The struggle is real when it...

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]]> Ever tried making your own kale chips, and they turned out too soggy? Or, maybe they burned to a crisp? Been there, done that. The struggle is real when it comes to nailing a perfectly crispy kale chip. Which is why I am so glad to share this no-fail recipe that you can rely on.

I’ve learned a couple of tricks along the way to nail the perfect batch of kale chips every time, and with these few tips, it’s super easy to do. I’ve used only quality ingredients for baking. I’ve used cold-pressed avocado oil for crispy baking instead of highly processed oils. And, I’ve used sea salt instead of refined table salt. (I’ve chosen to use avocado oil for its high smoke point. You can also use melted coconut oil).

Kale Chips

Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 20 minutes

Serves 2 people

Ingredients

  • 1/2 bunch kale (200g – approx. 10 full stalks), washed and dried
  • 2 tbsp avocado oil
  • 1/2 tsp sea salt
  • Pinch cayenne pepper (optional)

Instructions

  1. Preheat oven to 450F/230C.
  2. Tear kale leaves from stems and then tear into smaller bite-sized pieces (about 5 cm in length).
  3. Toss in a big mixing bowl and drizzle with avocado oil. Massage to lightly coat kale evenly throughout. Sprinkle with sea salt and massage again.
  4. Line a baking tray with parchment paper and pour kale onto tray spreading evenly throughout, so that there is no overlapping.
  5. Bake kale in the oven for 5 minutes. (Check during the last minute to ensure they’re not burning. They should brown a bit, but not go black). Remove from the oven and let cool slightly (1-2 minutes).
  6. Taste kale chips to ensure they’re evenly crisp. If not, gently move kale chips around on the tray, and place back in the oven for one more minute. (Keep a close watch to ensure they don’t burn).
  7. Transfer kale chips to a sharing bowl, optional to sprinkle with cayenne pepper.

Nutrition Notes: Information is a rough estimate.
Calories: 81kcal | Carbohydrates: 5g | Protein: 2g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 312mg | Potassium: 223mg | Fiber: 1g

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]]> Black Bean and Corn Salad With Lime Dressing https://thebeet.com/black-bean-and-corn-salad-with-lime-vinaigrette/ Sun, 03 May 2020 20:44:53 +0000 http://thebeet.com/?p=23358 This black bean and corn salad is light and refreshing, crunchy and wholesome. Made with corn, black beans, bell pepper, onion, cilantro and avocado. Tossed in a lime vinaigrette.

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]]> Say hello to this super easy and comforting black bean and corn salad. It’s light and refreshing, crunchy, colorful, wholesome and ready in 10 minutes. This is a Mexican-inspired salad made with corn and black beans, red onion, red bell pepper, avocado and cilantro, tossed with a lime vinaigrette dressing. I like to serve this salad with tortilla chips for even more crunch and comfort. All-in-all, this recipe makes for a great salad or appetizer when entertaining friends. Now, let me tell you exactly how to make this black bean and corn salad so you can enjoy it pronto.

Black Bean and Corn Salad

Prep Time: 10 minutes
Total Time: 10 minutes

Servings 4 people

Ingredients

  • 1.5 cups corn cooked (fresh, frozen or canned)
  • 1 cup black beans
  • 1 red bell pepper chopped
  • 1 avocado chopped
  • 1/4 cup red onion finely chopped
  • 1/2 cup cilantro tightly packed, finely chopped

Lime Dressing

  • 1/4 cup lime juice (about 2 limes)
  • 1/3 cup olive oil
    1/4 tsp cayenne pepper flakes
  • 1 clove garlic finely chopped
  • 1 tbsp agave
  • 1/4 tsp cumin
    1/4 tsp onion powder
  • 1/4 tsp sea salt
  • 1/8 tsp pepper

Instructions

  1. In a large mixing bowl add corn, black beans, chopped red bell pepper, avocado, red onion and cilantro.
  2. In a separate small bowl add lime juice, olive oil, cayenne pepper, garlic, agave, cumin, onion powder, sea salt and pepper. Whisk to combine.
  3. Pour dressing over salad and toss to combine. I like to serve this salad with tortilla chips.

Nutritional Notes: Nutritional information is a rough estimate.
Calories: 388kcal | Carbohydrates: 35g | Protein: 7g | Fat: 27g | Saturated Fat: 4g | Sodium: 154mg | Potassium: 628mg | Fiber: 9g | Sugar: 9g | Vitamin A: 1344IU | Vitamin C: 52mg | Calcium: 18mg | Iron: 2mg

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]]> Spirulina Bliss Balls With Almond Butter and Oats https://thebeet.com/spirulina-bliss-balls-with-almond-butter-and-oats/ Sun, 03 May 2020 20:05:24 +0000 http://thebeet.com/?p=23329 This is a sweet and healthy treat, packed with protein and healthy fats, and low in sugar. It's made blue using spirulina powder for it's vibrant blue color.

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]]> Blue Spirulina Bliss Balls are a treat and have become my go-to snack when I need a healthy treat to pop and go. I’m a big fan of bliss balls for this exact reason, they are fast, easy and accessible when you’re looking for a quick fix to stop those hunger pangs mid-day, especially if you have a sweet tooth like me. No more mindless gazing into your fridge hoping something delicious will magically appear when you’ve got this recipe!

Spirulina Bliss Balls

Prep Time: 20 minutes
Total Time: 20 minutes

Servings 16 balls

Ingredients

  • 1/2 cup almond butter
  • 1/3 cup coconut flakes plus more for rolling
  • 1/3 cup hemp hearts
  • 1/3 cup gluten-free oats
  • 3 dates
  • 1 tsp blue spirulina (optional for color)
  • 1/4 tsp cardamon
  • 1/4 tsp cinnamon
  • pinch sea salt finely ground
  • splash oat milk if needed for blending

Instructions

  1. In a food processor add almond butter, coconut flakes, hemp hearts, oats, dates, spirulina, cardamon, cinnamon, and salt.
  2. Blend until the mixture becomes a dough-like consistency, approx. 5 minutes. Add a splash nut milk if needed for blending (I used about 1 tbsp oat milk).
    Roll the batter into bite-sized balls, approx 2 inches in diameter.
  3. Place bliss balls on parchment paper and continue the process until you’ve used up all the dough. Optional to roll bliss balls in coconut flakes to coat.

Nutrition Notes: Nutrition information is a rough estimate, per 1 bliss ball.
Calories: 95kcal | Carbohydrates: 4g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Sodium: 3mg | Potassium: 85mg | Fiber: 2g | Sugar: 1g | Vitamin A: 22IU | Calcium: 34mg | Iron: 1mg

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]]> Easy Classic Hummus With Fresh Vegetables https://thebeet.com/how-to-make-easy-classic-hummus-with-fresh-vegetables/ Sun, 03 May 2020 19:31:08 +0000 http://thebeet.com/?p=23298 This homemade hummus is thick and creamy, full of flavor, garlicky, citrusy and light. Vegan, and gluten-free, it’s an easy recipe that makes for a great snack or appetizer. Serve...

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]]> This homemade hummus is thick and creamy, full of flavor, garlicky, citrusy and light. Vegan, and gluten-free, it’s an easy recipe that makes for a great snack or appetizer. Serve with fresh veg, pita, or rice cakes. And try not to eat the entire bowl! I can promise you that making your own hummus is easy, and so much tastier than the store-bought kind. It’s bright and fresh! And you know exactly what’s gone into making it, with no artificial flavors or preservatives. Once you start making it homemade, you’ll really notice the difference.

How to Make Easy Classic Hummus With Fresh Vegetables

Prep Time: 10 minutes
Total Time: 20 minutes
Servings 8 people (makes approx. 2.5 cups)

Ingredients

  • 2 cups cooked chickpeas
  • 4 cloves garlic
  • 1/2 cup tahini
  • 2 tbsp olive oil, plus more to drizzle
  • 1 lemon, juiced (approx. 1/4 cup lemon juice)
  • 1 tsp sea salt, plus more to taste
  • 1/2 tsp cumin
  • Splashes reserved chickpea liquid, for thinning (or water)
  • Fresh herbs, to sprinkle (I used parsley)

Instructions

  1. In a food processor add chickpeas, garlic, tahini, olive oil, lemon juice, sea salt, and cumin.
  2. Blend to combine. Add splashes chickpea water (or filtered water) to thin if desired.
  3. Taste and adjust flavor if desired by adding more sea salt, cumin, or lemon juice to brighten.
  4. Pour hummus into bowl and drizzle with more olive oil, sprinkle with fresh herbs.
  5. Serve with fresh or cooked veg, pita, and crackers.

Nutrition Notes: Information is a rough estimate.
Calories: 123kcal | Carbohydrates: 3g | Protein: 3g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 239mg | Potassium: 13mg | Fiber: 2g | Sugar: 0.2g

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]]> Fully-Loaded Black Bean Nachos With Homemade Salsa https://thebeet.com/fully-loaded-black-bean-nachos-with-homemade-salsa/ Sun, 03 May 2020 19:30:53 +0000 http://thebeet.com/?p=23297 Fully Loaded Black Bean Nachos. Vegan and Gluten-free, great for entertaining. Simple and easy to prepare.

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]]> These Black Bean Nachos are truly as comforting as they look! This Fully Loaded Black Bean Nachos are the perfect recipe to share amongst friends and family. This recipe combines a zesty black bean mix with vegan cheddar cheese and homemade salsa. And the combo is cosmic. It’s 100% VEGAN, GLUTEN-FREE, HEALTHY-ish, and easy to assemble. I’ve no doubt you’re going to love this recipe as much as I do.

Loaded Black Bean Vegan Nachos

Prep Time: 35 minutes
Cook Time: 5 minutes
Total Time: 1 hour 20 minutes

Servings 6 people

Ingredients

For the salsa:

  • 5 ripe tomatoes of choice (about 400g, I used heirloom tomatoes)
  • 1/2 small red onion diced
  • 3 cloves garlic, finely chopped
  • 1/4 cup cilantro, chopped
  • 1 jalapeno pepper, sliced
  • 1 cup corn, cooked
  • 1/2 lime, juiced
  • sea salt, to taste

For the zesty black bean medley

  • 1 tbsp coconut oil
  • 1/2 small red onion, diced
  • 4 cloves garlic, finely chopped
  • 1 jalapeno pepper, chopped
  • 1 tsp paprika
  • 1/4 tsp cayenne pepper
  • 1 can organic black beans, cooked (540 ml can)
  • 1/2 lime, juiced
  • sea salt and pepper, to taste

For the vegan sour cream (optional)

  • 1/4 cup plain coconut yogurt
  • splash fresh lime juice, (approx. 2 tsp)
  • pinch sea salt

Remaining ingredients:

  • 1 bag tortilla chips (7 oz./200g bag)
  • 1 1/2 cups vegan cheddar shredded cheese
  • 1 radish, thinly sliced
  • 1 jalapeno pepper, thinly sliced
  • sea salt and pepper, to taste

Instructions

  1. Make salsa: Chop tomato into tiny pieces. Add to bowl with diced onion, garlic, chopped cilantro, jalapeño, corn and lime juice. Add salt to taste. Mix and cover.
  2. Make black bean medley: In a skillet on med heat add coconut oil. Add red onion and garlic. Season with jalapeno pepper, paprika and cayenne. Cook, stirring often until onions are softened (approx. 8-10 mins). Add black beans and mix to combine until warm (approx. 3-5 minutes).
  3. Prepare vegan sour cream. In a bowl combine coconut yogurt, lime juice and pinch salt. Mix. Cover and keep chilled.
  4. Preheat oven to 375F/190C. Line baking tray with parchment. Sprinkle a thin layer of tortilla chips. Then add a layer of black beans followed by a layer of vegan shredded cheese. Repeat layering until you’ve used all your ingredients (ending with cheese). Bake for 5-8 minutes, or until cheese is melted and gooey
  5. Remove nachos from oven, top with homemade salsa (any remaining can be served in a bowl alongside for dipping) and drizzle with vegan sour cream.

Nutrition Notes: Nutritional information is a rough estimate.
Calories: 393kcal | Carbohydrates: 57g | Protein: 9g | Fat: 17g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Sodium: 459mg | Potassium: 678mg | Fiber: 9g | Sugar: 5g

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]]> Gourmet Chocolate Hazelnut and Strawberry Toast https://thebeet.com/gourmet-chocolate-hazelnut-and-strawberry-toast/ Sun, 03 May 2020 18:54:07 +0000 http://thebeet.com/?p=23263 I can’t think of anything more comforting than chocolate and strawberries. Oh I know, the crunch of toasted bread accompanying each beautiful bite! This recipe is for Gourmet Chocolate Hazelnut and Strawberry Toast.

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]]> I can’t think of anything more comforting than chocolate and strawberries. Oh I know, the crunch of toasted bread accompanying each beautiful bite! This recipe is for Gourmet Chocolate Hazelnut and Strawberry Toast.

That’s right – our love for chocolate and strawberries just got deeper with this gourmet toast. It begins with toasted wholewheat bread, spread with a rich dark-chocolate hazelnut spread (plant-based of course) and then topped with thinly sliced seasonal fresh strawberries. Tis the season, am I right? Then sprinkled with chia, hemp hearts and chopped hazelnuts. What a glorious combination! Betcha can’t eat just one.

And the best part of all: it takes only three minutes to make your dreams come true. I must admit this is my favorite part about gourmet toast. You’re minutes away to complete tranquility. Toast Tuesday is slowly becoming my favorite day of the week.

Gourmet Chocolate Hazelnut and Strawberry Toast

Prep Time: 5 minutes
Total Time: 5 minutes

Servings 4 slices

Ingredients

  • 4 slices whole-wheat bread
  • 1/4 cup chocolate hazelnut spread vegan
  • 1 cup strawberries sliced

Instructions

  1. Toast bread slices until golden, then lather with dark chocolate hazelnut spread. Thinly slice fresh strawberries and layer over top of toast.

Nutrition Notes: Nutritional information is a rough estimate.
Calories: 182kcal | Carbohydrates: 26g | Protein: 5g | Fat: 7g | Saturated Fat: 6g | Sodium: 120mg | Potassium: 201mg | Fiber: 4g | Sugar: 13g | Vitamin C: 21mg | Calcium: 56mg | Iron: 2mg

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]]> Stone Fruit Toasties With Coconut Almond Butter Spread https://thebeet.com/stone-fruit-toasties-with-coconut-almond-butter-spread/ Sun, 03 May 2020 14:15:26 +0000 http://thebeet.com/?p=23455 Since stone fruits are so lush at the moment it was a no brainer to put it on my toast! They’re just so juicy and sweet right now. But, what...

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]]> Since stone fruits are so lush at the moment it was a no brainer to put it on my toast! They’re just so juicy and sweet right now. But, what also makes this toast divine is the sweet coconut almond butter spread. This simple spread requires only 3-ingredients and will change your toast game. Made by combining coconut yogurt with almond butter and a bit of honey, this is a sweet whipped spread that I could eat like frosting.

Stone Fruit Toasties With Coconut Almond Butter Spread

Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes

Servings 2 slices

Ingredients

  • 2 tbsp almond butter
  • 2 tbsp coconut yogurt
  • 1/2 tsp honey (or agave)
  • 2 slices whole-wheat bread
  • 2 stone fruits (peaches and/or plums)
  • Handful blueberries

Instructions

  1. In a bowl mix almond butter, coconut yogurt and honey to combine.
  2. Toast bread and generously lather spread on top.
  3. Slice stone fruits into bite-sized slices (I used peaches and red and yellow plums).
  4. Generously layer fruit on top of toast. Optional to add blueberries.

Nutrition Notes: Information is a rough estimate.
Calories: 241kcal | Carbohydrates: 32g | Protein: 9g | Fat: 10g | Saturated Fat: 1g | Sodium: 115mg | Potassium: 474mg | Fiber: 6g | Sugar: 17g | Vitamin A: 489IU | Vitamin C: 12mg | Calcium: 114mg | Iron: 2mg

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